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Diet

When training for performance, a well-structured nutritional plan can help in a whole host of ways. Low GI carbohydrates can help provide a sustained release of energy whereas protein and fast-acting carbohydrates can work together in synergy to support recovery. Adopting a varied diet which includes a range of vitamins and minerals can also wellbeing and help keep you at the top of your game.

The table below outlines additional exercises which can be employed to compliment your general physical training. Remember, quality of movements supersede quantity of movements. Take time to learn the correct technique of exercises as this will increase the effectiveness of a workout and decreases the potential for injuries.

General Conditioning

Beginner

Advanced

Bench step-up

Sets 1/2 x Reps 5

Sets 2/2 x Reps - 10/ 15

Pilates push-up

Sets 1/2 x Reps 5

Sets 2/2 x Reps -10/ 15

Half-squat with lateral/frontal raise

Sets 1/2 x Reps 5

Sets 2/2 x Reps -10/ 15

Chin-ups

Sets 1/2 x Reps 5

Sets 2/2 x Reps -10/ 15

Dips

Sets 1/2 x Reps -5

Sets 2/2 x Reps -10/ 15

Cable pull-up

Sets 1/2 x Reps -5

Sets 2/2 x Reps -10/ 15

Cable inverted row

Sets 1/2 x Reps -5

Sets 2/2 x Reps - 10/ 15

Core

Beginner

Advanced

Pelvic lift

Sets 1/2 x Reps -5

Sets 2/3 x Reps -15

Plank

Sets 1/2 x Reps - 5

Sets 2/3 x Reps -15

Barbell rollout

Sets 1/2 x Reps - 5

Sets 2/3 x Reps -15

Medicine Ball Exercises

Beginner

Advanced

Big circle

5 circle clockwise x

10 circle clockwise

5 anti-clockwise x

10 circles anti-clock

Standing Russian Twist

10 twists (1 full rotation)

20 twists (1 full rotation)

Rocky Solo

10 twists (1 full rotation)

20 twists 45-degree twist

Balance

Beginner

Advanced

Forward jump and hold

Sets 1/2 x Reps- 10-5

Sets 2/3 x Reps- 15/30

Lateral jump and hold

Sets 1/2 x Reps- 10-5

Sets 2/3 x Reps- 15/30

One-leg hop and hold

Sets 1/2 x Reps- 10-5

Sets 2/3 x Reps- 15/30

Speed/Agility/Co-ordination

Beginner

Advanced

Box jump

Sets: 2 x Reps: 3-4

Sets: 2-3 x Reps- 6-8

Depth jump

Sets: 2 x Reps: 3-4

Sets 2-3 x Reps: 6-8

Lateral jump to box

Sets: 2 x Reps 5-6

Sets 2-3 x Reps: 8-12

Bounding

Sets: 2 x Reps: 3-4

Sets 2-3 x Reps: 6-8

25m shuttle run

Sets:2 x Reps 1-2

Sets: 2-3 x Reps: 2-3

We recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet you individual requirements and current levels of fitness.